THE MENTAL STRATEGY FOR DIETING
New Year’s resolutions feel like a distant memory now as we enter the 4th month of the year. The fitness goals we set ourselves went strong for the first few months but have now fallen by the wayside, as the barriers that stop us every year present themselves again. But as we wander into April a new milestone appears in the distance that puts a spring in our step...
...Summer!
It is only around the corner, and for those that want to be ‘beach ready’ the hard graft starts now! However, what is different this time around? Will those obstacles present themselves again? And will you have the tools to leap them this time?
We have experienced the power of motivational momentum and we know this is fleeting. So, when this subsides and we are left to tackle our toughest opponent, our mind, what is your strategy to win the mental game of weight loss?
Below, I am going to take you through 3 mental techniques that will equip you with the tools to stick to your diet, navigate the weight loss obstacles, and have you running into summer!
3 MENTAL TECHNIQUES TO HELP YOU STICK TO YOUR DIET
1. HUNGER SCALE
This is an incredibly useful scale to refer to before, during, and after we have eaten. It helps increase our awareness of our levels of satiation at different points, and when it is best to start, continue, or stop eating.
This is a self-referred scale (1-10), however, there are certain feelings you may align with at each rating.
If we start eating between 1 – 3 then we are at risk of binge/overeating foods that are more calorific.
If we start eating between 4 – 6 then we will have more control over our portion size and will more likely eat something on plan.
If we start eating between 7 – 10 then we are not hunger-driven to eat but eating for other reasons.
I challenge you to start placing yourself on this scale before, during, and after eating to increase your awareness of your hunger, prevent overeating, and take control of your eating.
2. STOP CUES
We all have built-in cues to stop engaging in a behaviour, some of which are person-specific, whereas others are more generalised. These stop cues have been learned from our environment or informed by internal beliefs, this means they can be challenged or adapted.
When it comes to eating, a lot of people's cues to stop are by finishing the plate or packet. Now, you can probably see how this could be dangerous depending on your portion size selection!
We have two options. We can try to redefine our stop cues by creating a new, internal, and reliable one. For example, you could use the hunger scale to inform this stopping point by selecting a number such as 7, where you will put down your fork or packet.
Or, if we understand what our pre-existing stop cues are, then we can manipulate them to work in our diet's favour. Such tactics include:
Making smaller portion sizes.
Buying smaller packets rather than family size.
Separating snacks into small tubs that fit your dietary allowance.
Watching shorter episodes on TV during dinner time.
Schedule an activity for after you have eaten.
3. MINDFUL EATING
Finally, all of the above processes will increase your mindfulness around your eating habits, which will help you to improve your relationship and control over food. However, you should also be mindful of your environment when you’re eating and how this could influence your diet plan.
Time of day
Where you’re sitting
Who you’re with
What you’re doing
These can all present barriers to sticking to your diet. Therefore, be mindful of how quickly you eat, how much you eat, and what type of food you eat in these situations. If we know this, then we can be proactive and create ‘If-Then’ plans for these scenarios.
‘If-Then’ plans are an extremely useful tool for habit formation and adherence. Simply, we take the situations where we are prone to falling off plan and create an appropriate plan of action that will take you towards the eating behaviours that are conducive to your diet plan.
Situation/Obstacle (IF…) | More Helpful Response (THEN…) |
If I am going out for food… | …Then I will go to a restaurant where they disclose their calories. |
If I am watching TV during dinner… | …Then I will rate myself on the hunger scale when the adverts come on, or at the next cut scene. |
If I want to snack whilst watching TV in the evening… | …Then I will make a cup of tea/drink water/eat a 10kcal jelly |
If you’re struggling to lose weight and keep slacking on your diet, then I hope that this blog helped you to identify some mental techniques that will help your relationship with food. What part of dieting is hardest for you? Please feel free to share in the comments! If you would like help improving your relationship with food and gaining control over your diet, then please get in contact with me at robin@autonomypsychology.com
Best Wishes
Robin Hughes
Mental Performance Coach and Sports Counsellor located near Chelmsford, Essex, UK supporting athletes, exercisers, and coaches worldwide with Online Sports Psychology Services. Specialising in working within the fitness industry.
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